Monthly Archives: June 2013

0393:

                WU: 10 minutes Strength: DL 5/70 5/75 5+/80 Wod: For Time: 5 10 15 800 m run 15 10 5 DL 185/125 TTB HRPU Box jump Burpee Reminder: There will only be (ONE) workout on July 4th. 9am only!  

Category: WOD

0392:

                  WU: Group it & skill practice 25min. Strength: Make up or Wod: 13 minutes of work ¼  pull ups of max effort rate 2 HSPU 6 db H.squat clean thruster 30/20 8 burpees  

Category: WOD

0391: Sleeveless 60’s

                WU: 5 med ball cln, 10 box step ups, 12 du, run 100 m X4 Strength: B. Squat 5/65 5/70 5+/75 Wod: Sleeveless 60’s 350 m run 60 box jumps 350 m run 60 Wall balls 20/14 350 m run 60 DU 350 run 60 db uni-lateral… Read More »

Category: WOD

0390:

WU: 5 single arm db press, 5 push ups, 10 kips, run 100 m X4 Strength: Push Press 5/65 5/70 5+/75 Wod: 6 RFT 12 kb swings 53/35 12  db HRPU 30/20 Run 200 m w/db’s in low carry position

Category: WOD

0389:

WU: ROM drills Strength: DL 5/65 5/70 5+/75 Wod: 15 minutes… 5 wide grip DH pull ups 5 hang Power cleans 2/3 BW 12 abmat sit ups (5 or 10lb db behind head)

Category: WOD

0388:

WU: run 100 m, 6 push ups, mobility X 5 Strength: Wod: For time Run 1 mi Rest 60 sec Run Zapo Rest 60 sec 10 burpees Sprint 200 m Rest 30 sec 10 burpees Sprint 200 m  

Category: WOD